Protein in oatmeal – oats are a great source of protein

Oatmeal is an excellent source of protein. In addition to containing 13 grams of protein per 100 grams, oats also contain all the essential amino acids.

✅ Oats and oatmeal are a 100% vegan source of protein

Protein in oatmeal

Oats are a very good source of protein. Along with soybeans, oatmeal is one of the best vegetable proteins available.

  • Oats contain 13 grams of protein per 100 grams
  • A serving of oatmeal porridge with 1 dl of oatmeal contains 5 grams of protein

What makes oats and oatmeal such a good source of protein is that it contains all the essential amino acids.

Some manufacturers have so-called protein oatmeal, which is a mix of oats and peas. This mixture provides a protein content of 19 g/100 g.

Tips – get enough protein with protein powder

Price – how much oat protein costs

Oats are by far one of the best sources of protein available in Sweden. It is also a very cheap protein:

Approximate price per 100 g protein (USD)
Oatmeal 1.0
Frozen peas 2.6
Milk 2.6
Egg 2.8
Nut mince 4.9
Red kidney beans 5.4
Frozen soya beans 9.5

Oatmeal to cover the daily requirement of protein?

How much oatmeal do you need to eat to cover your daily requirement of protein? Although oats are very high in protein, you need to eat quite a lot to cover your daily requirement.

This is how much oats you would need to eat:

Your weight (kg)
Intensity of training 60 75 90
Low (1.0 g protein/kg) 462 g 577 g 692 g
Medium (1.3 g protein/kg) 600 g 750 g 900 g
Hard (1.6 g protein/kg) 738 g 923 g 1108 g

Tips – Also read our article on how much protein you need per day.

Complement oatmeal with extra vegan protein

Oatmeal is an excellent vegetarian protein source that you can happily eat every day. However, if you are exercising, you can still supplement with a vegan protein powder to get enough protein in your diet.

Why not add some protein powder to your porridge or make a tasty smoothie with oatmeal and vegan protein powder?

Read more in our article on vegan protein powder

Buy vegan protein powder from our partner

Other benefits of oatmeal

In addition to containing a lot of high-quality protein, oatmeal has several other benefits:

  • Good for the heart
  • 100 percent whole grain
  • Fibre, minerals & vitamins
  • High-quality carbohydrates and fats
  • Lowers cholesterol
  • Good for blood sugar
  • Good for the intestines


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